5 Tips to Help You Stop Snoring

Snoring is a serious problem and it can affect the quantity and quality of your sleep and that of your family members and roommates. However, just about everyone snores occasionally, but if done frequently, it can lead to poor sleep and daytime fatigue, irritability, and increased health problems. Are you guilty of this habit or know someone has this problem? Although snoring is often related to lifestyle, there are some simple changes you can make to minimise it.

Follow these steps……

1. Watch your weight– Being overweight can lead to snoring. Fatty tissue around your neck squeezes the airway and prevents air from flowing in and out freely. This does not mean that thin people don’t snore. They snore too. But, if you’ve gained weight and started snoring and did not snore before you gained weight, weight loss may help.

2. Change your sleeping pattern- If you are used to sleeping on your back, changing a sleeping position by sleeping on your side will help reduce the snores. Lying on your back makes the base of your tongue and soft palate collapse to the back wall of your throat, causing a vibrating sound during sleep.

3. Use a clean pillow – When did you last wash your pillows? Always be cautious about the dust that stays contained in your pillows. Allergens in your bedroom and in your pillow may contribute to snoring. Dust mites accumulate in pillows and can cause allergic reactions that can lead to snoring. Therefore you need to wash your bedding regularly.

4. Avoid or quit drinking or smoking- Alcohol intake, smoking, and certain medications can increase muscle relaxation leading to more snoring. Alcohol causes the muscles to relax more than usual during a normal night’s sleep. This added relaxation of the muscles makes the back of the throat collapse more readily, which then causes snoring.

5. Get treatment for Nasal and sinus problems- Keep your nasal passages clear, so that you breathe in through your nose rather than your mouth. Blocked airways make inhalation difficult and create a vacuum in the throat, leading to snoring.